People are finally starting to take returning to exercise in postpartum. Women should not be jumping right back in to what they have done in the past, but they also deserve support in returning to exercise after having a baby. Otherwise, many women fall into a sedentary lifestyle which leads to poor health later in life.
If you're pregnant or newly postpartum, it can feel incredibly overwhelming to even think about postpartum return to exercise. There are a multitude of opinions and options out there. Trying to find out what the best option is that fits your needs can feel like an impossible task. So I'm doing a little Q+A of questions I frequently receive around postpartum and returning to exercise.
Q: When can I start exercising again in postpartum? Do I have to wait 6 weeks?
A: Most people do not need to wait until 6 weeks postpartum to return to exercise. There is some research suggesting that early movement before 6 weeks is beneficial. My postpartum rehab can be started on day 1 postpartum if there are no complications. This does not mean you jump back into walking 3 miles and lifting weights day 1.
Q: Where do I even begin with exercise in postpartum?
A: My postpartum rehab program starts with breath-work and mobility exercises, building into short 5 minute walks at the end of week one. This is a great place to start for most. Postpartum return to exercise ideally is customized to you - some people are ready to lift light weights at 2 weeks postpartum, some need to wait longer.
Q: If I return to exercise too early, am I going to damage my pelvic floor?
A: Your pelvic floor is undergoing quite a lot of healing in early postpartum, whether you have a vaginal or cesarean birth. We need to be aware of this, but also bed rest is not recommended for most and is not conducive to healing. Our bodies need progressive load in order to facilitate healing. If you injure or have surgery on your ACL, you do rehab. We don't lie around expecting to get better and return to 100% after those kinds of injuries - so why are we so complacent about rehab after birth? Early exercise is an important part of the healing process. There is such thing as too much too soon. But even something like sneezing causes 35 pounds of force on your pelvic floor - so I would be more concerned about de-conditioning that comes with NOT exercising than causing damage.
Q: How do I know if I do too much exercise too soon?
A: This is where monitoring postpartum bleeding and soreness are important. If your bleeding increases or resumes heavily after exercise, it is likely that was too much. Not a big deal unless bleeding is severe (then consult a provider ASAP please), but we know we need to scale exercise back next time. Same situation if you find yourself extremely sore or fatigued after exercise, whether its your pelvic floor or other muscles, that is a sign you did too much and need to progress a little more slowly.
What other questions do you want answered about returning to exercise in postpartum? Respond to this email or hit me up on Instagram!
With peace and love,
Dr. Ellyn Halley, DC, Doula, Coach
Doc Halley Solutions
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I am offering in person chiropractic care! You can find me at 1500 Green Bay St, La Crosse WI 54601 within the same space as the Parenting Place and The Motus Project. I am excited to be offering in person care again to women in the Coulee Region, and will be offering hybrid care - in person + online. You can book your first appointment or schedule a consult below!
If you're looking for an "all in one" program that includes a prenatal exercise program, birth education, pelvic prep + mobility, nutrition information, and more - combined with regular support + check ins - I have you covered. Check out my Empowered Pregnancy program for incredible prenatal support.
Looking for more support around exercise, pelvic health, and nutrition (and birth prep if you're pregnant!)? Apply for coaching with me:
My next birth education workshop with Meghan Tomlinson (Rooted Birth Photography) is September 21st, 2025 10am-3pm, at Coulee Health in West Salem, WI
Register Here
**Disclaimer: The content in this email is not intended to be medical advice. The content here is for informational purposes only. Please consult with your healthcare provider regarding any medical or health related diagnosis or treatment options.
